Undisputed SC – Eagan – Fitness

Warm-up

00:00 – 05:00 | WOD Talk

05:00 – 15:00 | Warm up for Snatch and OHS

15:00 – 20:00 | Skills Demonstration of Snatch & OHS

20:00 – 25:00 | Work up to opening set

25:00 – 45:00 | General Fitness & Adv. Fitness Program

45:00 – 60:00 | Metcon

Adv. Fitness

Complete 5 Rounds of:

3 Hang “Squat” Snatch (weightlifting triple)

Rest 2 Minutes between rounds

Working up to best triple

Hang Snatch (5×3)

Fitness

Complete 4 Rounds of:

6-8 OHS

Rest 1 Minute

6-8 Suitcase Deadlift

Rest 1 Minute

60 second Plank

Rest 1 Minute

Overhead Squat (4×6-8, working up)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP (Rx)

7 Ground to Overhead 135/85

7 Toes to Bar

Fitness:

7 Minute AMRAP

4/4 KB Ground to Overhead

12 Sit Ups